If you’re looking for the best vitamin K2 foods, you’re probably wondering which everyday foods naturally contain this important nutrient. Vitamin K2 plays a key role in helping your body use calcium properly. Instead of allowing calcium to build up in blood vessels, it helps direct it toward bones and teeth, where it’s needed most.
Although vitamin K2 isn’t as well known as vitamins C or D, it’s gaining more attention for its potential role in supporting bone health and cardiovascular wellness. Fortunately, you can get vitamin K2 from several animal-based and fermented foods without making major changes to your diet.
What Is Vitamin K2?
Vitamin K2 belongs to the vitamin K family and includes several compounds called menaquinones. While both vitamin K1 and K2 support normal blood clotting, vitamin K2 is also involved in proteins related to calcium metabolism.
Vitamin K2 activates proteins that help:
- Support healthy bones
- Maintain healthy teeth
- Support normal calcium metabolism
- Support normal cardiovascular function
Unlike vitamin K1, which is found mainly in leafy green vegetables, vitamin K2 is concentrated in fermented foods and certain animal products.
For additional evidence-based information about vitamin K and its dietary sources, see the NIH Office of Dietary Supplements Vitamin K Fact Sheet.
Why Vitamin K2 Matters
Vitamin K2 works closely with vitamin D and calcium.
Vitamin D helps your body absorb calcium from food, while vitamin K-dependent proteins help the body use calcium appropriately. Therefore, these nutrients are often considered together when discussing bone health.
Many healthcare professionals recommend considering overall nutrient intake rather than focusing on one nutrient alone. If you’re using supplements, learning the best time to take vitamin d3 and k2 can help you get the most from your daily routine.
Top Vitamin K2 Foods
If you’re asking what foods have vitamin K2, these are among the richest natural sources.
| Food | Vitamin K2 Content | Notes |
|---|---|---|
| Natto | Very High | Fermented soybeans and a rich source of MK-7 |
| Gouda cheese | High | Aged fermented cheese |
| Brie | Moderate | Soft fermented cheese |
| Egg yolks | Moderate | Easy everyday source |
| Chicken thighs | Moderate | Animal-based source |
| Beef liver | Moderate | Nutrient-dense organ meat |
| Butter | Small to Moderate | Amount can vary |
| Hard cheeses | High | Cheddar and Edam are useful choices |
However, the exact amount varies depending on farming practices, animal feed, fermentation, and food preparation.
Foods High in Vitamin K2
Some foods naturally contain much more vitamin K2 than others. Therefore, knowing the main sources can help you make practical dietary choices.
Natto
Natto is widely recognized as one of the richest natural sources of vitamin K2, particularly MK-7.
Although it isn’t popular everywhere, even small servings can provide substantial amounts of vitamin K2. Therefore, people looking for the best natural source of vitamin K2 MK-7 often consider natto.
Aged Cheeses
Many aged cheeses contain meaningful amounts of vitamin K2 because bacteria used during fermentation can produce menaquinones.
Good choices include:
- Gouda
- Edam
- Jarlsberg
- Cheddar
In addition, these cheeses provide calcium and protein, making them a nutritious addition to a balanced diet.
Egg Yolks
Egg yolks are an easy way to increase your vitamin K2 intake.
Although they don’t contain as much as natto or some aged cheeses, eggs are affordable, versatile, and commonly eaten in many households. As a result, they can be a practical everyday K2 source.
Chicken and Dark Meat Poultry
Chicken can also contribute vitamin K2 to your diet.
In addition, poultry provides:
- Protein
- Iron
- Zinc
- B vitamins
Therefore, including a variety of protein sources helps create a balanced eating pattern.
Organ Meats
Liver is one of the most nutrient-dense foods available.
Besides vitamin K2, it contains:
- Vitamin A
- Iron
- Folate
- Vitamin B12
However, liver is also particularly high in vitamin A. Therefore, moderation is generally recommended.
Foods With Vitamin K2 vs. Vitamin K1
Many people confuse vitamins K1 and K2 because they belong to the same family. However, their main food sources differ.
| Vitamin K1 | Vitamin K2 |
|---|---|
| Found mainly in leafy greens | Found mainly in fermented and certain animal foods |
| Spinach, kale, broccoli | Natto, cheese, eggs, certain meats |
| Also called phylloquinone | Includes menaquinones such as MK-4 and MK-7 |
Both forms are valuable. Therefore, a varied eating pattern can include foods that provide both K1 and K2.
Who May Benefit From More K2-Rich Foods?
Most healthy people can obtain vitamin K through a varied diet.
However, some individuals may wish to pay closer attention to their intake, including those who:
- Eat very few animal products
- Avoid fermented foods
- Have limited dietary variety
- Want to support bone health as they age
If you have a medical condition that affects nutrient absorption or you’re taking medications such as blood thinners, speak with your healthcare provider before making significant dietary changes or taking vitamin K supplements.
Can You Get Enough Vitamin K2 From Food Alone?
For many people, food can provide meaningful amounts of vitamin K2.
Eating a balanced diet that includes fermented dairy products, eggs, poultry, and other nutrient-rich foods can provide different forms of K2.
Moreover, pairing these foods with nutritious eating habits can improve overall diet quality. For example, many mediterranean diet recipes include cheese, eggs, olive oil, vegetables, and lean proteins that fit well into a balanced meal plan while providing a variety of important nutrients.
Other Nutrients That Work Well With Vitamin K2
Vitamin K2 doesn’t work in isolation. Instead, several nutrients complement its role in supporting bone and overall health.
These include:
- Vitamin D
- Calcium
- Magnesium
- Protein
Therefore, a varied diet remains one of the best ways to obtain these nutrients together rather than focusing on a single food.
Many vitamin K2-rich meals also include vegetables that supply additional minerals. Pairing them with foods high in potassium can help create balanced meals that support overall wellness.
Simple Ways to Add More Vitamin K2 Foods to Your Diet
Including more vitamin K2 foods in your meals doesn’t have to be complicated. In fact, small changes can make a noticeable difference over time.
Try these ideas:
- Add a slice of aged cheese to sandwiches or salads.
- Enjoy eggs for breakfast a few times each week.
- Include chicken thighs in soups, stir-fries, or roasted dinners.
- Experiment with fermented foods if they’re part of your usual diet.
- Use small portions of liver occasionally if you enjoy organ meats.
However, the goal isn’t to eat large amounts of one food. Instead, focus on variety and consistency as part of an overall healthy eating pattern.
Practical Meal Ideas
If you’re looking for practical ways to enjoy K2-containing foods, these simple meals can help.
Breakfast
- Scrambled eggs with mushrooms
- Whole-grain toast
- Fresh fruit
Lunch
- Grilled chicken thigh salad
- Mixed vegetables
- Whole grains
Dinner
- Baked salmon
- Roasted vegetables
- Small serving of aged Gouda cheese
Snack
- Cheese cubes with whole-grain crackers
- Plain yogurt
- Mixed nuts
Overall, building balanced meals is usually more beneficial than focusing on one nutrient alone.
Vitamin K2 in Eggs and Egg Yolks
Eggs are one of the most convenient natural sources for people wondering how to get vitamin K2 from food.
If you’re asking do eggs have K2, the answer is yes. Eggs can provide vitamin K2, particularly MK-4.
Egg yolks are especially relevant when discussing vitamin K2 in eggs. However, eggs aren’t as concentrated a K2 source as natto. Their main advantage is that they’re affordable, widely available, and easy to include in everyday meals.
Therefore, eggs can contribute to K2 intake as part of a varied diet.
Does Yogurt Have Vitamin K2?
Some fermented dairy products can contain vitamin K2. However, the amount varies according to bacterial cultures, processing methods, and the specific product.
Therefore, yogurt shouldn’t automatically be considered one of the richest K2 sources.
Greek yogurt may also contain some vitamin K2 depending on how it is produced. Nevertheless, if increasing K2 intake is your main goal, natto and certain fermented cheeses are generally more notable sources.
Natural Sources of Vitamin K2 MK-7
Vitamin K2 includes several menaquinones, and MK-7 is one of the most frequently discussed forms.
Natto is particularly notable because it is naturally rich in MK-7. Therefore, people searching for natural sources of vitamin K2 MK-7 commonly find natto at the top of the list.
Other fermented foods may contain different menaquinones or smaller amounts. As a result, you shouldn’t assume that every fermented food contains a large amount of MK-7.
Are Fruits a Good Source of Vitamin K2?
People sometimes search for vitamin K2 fruits when trying to increase their intake naturally.
However, fruits generally aren’t major sources of vitamin K2. Instead, the most relevant natural sources are fermented foods and certain animal-derived foods.
Nevertheless, fruit remains an important part of a balanced diet because it provides fiber, vitamins, minerals, and beneficial plant compounds.
Vitamin K2 and Bone Health
One reason vitamin K2 has attracted attention is its role in proteins involved in bone metabolism.
Since bones constantly undergo remodeling throughout life, getting enough nutrients that support normal bone health is valuable.
That said, bone health depends on many factors, including:
- Regular weight-bearing exercise
- Adequate vitamin D
- Sufficient calcium
- Protein intake
- Avoiding smoking
- Limiting excessive alcohol
Therefore, no single food or nutrient can guarantee strong bones on its own.
Vitamin K2 and Heart Health
Researchers continue to study vitamin K2 and cardiovascular health.
Some research has examined vitamin K-dependent proteins involved in calcium regulation. However, research into how dietary vitamin K2 affects long-term cardiovascular health is still developing.
Therefore, rather than relying on one nutrient, focus on an overall heart-healthy lifestyle that includes:
- Plenty of vegetables
- Fruits
- Whole grains
- Healthy fats
- Lean protein
- Regular physical activity
Do You Need a Vitamin K2 Supplement?
Food is one way to obtain vitamin K2. However, supplements may sometimes be considered if recommended by a healthcare professional.
People who might discuss supplementation with their provider include those with:
- Restricted diets
- Certain digestive disorders
- Conditions affecting nutrient absorption
- Specific medical recommendations
If you’re already taking several supplements, learning when is the best time to take vitamins can help you build a routine that’s easier to follow consistently.
Most importantly, never start a vitamin K supplement without medical advice if you take blood-thinning medication such as warfarin, since vitamin K can interact with its effects.
Are There Any Risks?
Vitamin K2 from foods can form part of a balanced diet for most healthy people.
However, speak with your healthcare provider if you:
- Take anticoagulant medication
- Have liver disease
- Have a bleeding disorder
- Have questions about combining supplements
In particular, people taking vitamin K-antagonist medications need professional guidance about their vitamin K intake.
Common Myths About Vitamin K2 Foods
Myth: Only Supplements Provide Enough Vitamin K2
This isn’t correct.
Many fermented foods and animal products naturally contain vitamin K2. Therefore, supplements aren’t the only way to obtain K2.
Myth: Vitamin K2 Replaces Calcium
No.
Vitamin K2 doesn’t replace calcium. Instead, they are different nutrients with separate roles in the body.
Therefore, consuming K2 doesn’t remove the need for adequate calcium and an overall balanced diet.
Myth: Leafy Greens Are the Best Source of Vitamin K2
Leafy greens are excellent sources of vitamin K1 rather than being the primary sources of K2.
Therefore, if you’re specifically looking for foods with vitamin K2, fermented foods such as natto and certain animal-derived foods are generally more relevant choices.
Lifestyle Tips for Better Bone Health
Support your bone health by:
- Staying physically active
- Including strength training exercises
- Eating enough protein
- Getting adequate calcium and vitamin D
- Avoiding smoking
- Maintaining a healthy body weight
In addition, adding vegetables to your meals is another simple habit that supports overall nutrition. Peppery greens like arugula are packed with vitamins and minerals, and exploring the benefits of arugula can inspire even more nutritious meal ideas.
Frequently Asked Questions
What foods have vitamin K2?
Natto is an especially rich source of vitamin K2, particularly MK-7. In addition, fermented cheeses, eggs, poultry, and certain animal foods can provide different forms of K2.
What are the best foods high in vitamin K2?
Natto is one of the most notable natural sources. Meanwhile, aged cheeses, egg yolks, poultry, and certain animal foods can also contribute K2.
How do you get vitamin K2 from food?
You can obtain K2 naturally by including foods such as natto, fermented cheeses, eggs, poultry, and selected animal products in a varied diet.
However, amounts vary between foods. Therefore, variety is more practical than depending on one source alone.
Do eggs have vitamin K2?
Yes. Eggs can provide vitamin K2, particularly MK-4. However, they contain less K2 than concentrated sources such as natto.
Is vitamin K2 found in egg yolks?
Yes. Egg yolks can contribute vitamin K2. Therefore, whole eggs can be a convenient dietary option for people looking to include more natural K2 sources.
Does yogurt have vitamin K2?
Some fermented dairy products can contain vitamin K2, but amounts vary. Therefore, yogurt shouldn’t automatically be considered a high-K2 food.
Does Greek yogurt have vitamin K2?
Greek yogurt may contain some K2 depending on its bacterial cultures and production method. However, its K2 content can vary considerably between products.
What is the best source of vitamin K2 MK-7?
Natto is one of the richest natural sources of MK-7. Therefore, it is particularly relevant for people specifically looking for food-based MK-7.
Are there vitamin K2 fruits?
Fruits generally aren’t significant sources of vitamin K2. However, they still provide many other nutrients and remain valuable components of a balanced diet.
Can vegetarians get enough vitamin K2?
It depends on the diet. Vegetarians who eat eggs and dairy can obtain K2 from those foods. Moreover, natto provides a fermented plant-based source that is particularly rich in MK-7.
Is vitamin K2 the same as vitamin K1?
No. Both belong to the vitamin K family, but their common food sources differ. Vitamin K1 is abundant in leafy green vegetables, while K2 is associated mainly with fermented and certain animal-derived foods.
Should I take vitamin K2 every day?
Whether you need a supplement depends on your diet, health, medications, and healthcare provider’s advice. Therefore, supplementation shouldn’t be assumed to be necessary for everyone.
Can you eat too many vitamin K2 foods?
For most healthy people, K2-containing foods can form part of a balanced diet. However, people taking blood-thinning medications should discuss major changes in vitamin K intake with their healthcare provider.
Key Takeaways
Adding more vitamin K2 foods to your diet is a practical way to obtain naturally occurring menaquinones. Natto is particularly notable for MK-7, while fermented cheeses, eggs, poultry, and certain animal foods can also contribute K2.
Meanwhile, remember that K2 is only one part of good nutrition. Therefore, aim for a balanced diet that includes a variety of nutrient-rich foods, stay active, and follow medical advice if you have a health condition or take medications that interact with vitamin K.
